The Pilates Basic Mat Workout

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ThePilates BasicMat WorkoutTo be used in conjunction with: Pilates upper body workout Stretches and mobilisations to complement Pilates matBy Bruce ThomsonBruce Thomson Pilates, Box 8037 Invercargill New r: (1) This program is notintended to replace the advice of a medicalprofessional. (2) The writer has madeevery effort to assemble a set of safe andwell trialled instructions, however as youwill be aware, all exercise involves risk.The risk you take is your responsibility. Bruce Thomson Pilates, PO Box 8037 Invercargill. www.pilatesrunner.com/brucethomson -1 -

Pictorial Table of ExercisesName of Exercisesand ApproximatePage NumberPictures of ExercisesWarm-up:1. Hundred (100)2. Roll Up (5)3. Pelvic Curl/skateboard4. One Leg Circle (5EW)5. Rolling Like a Ball (6-8)123Page: 445Abdominals:6. Single Leg Stretch (610EW)7. Double Leg Stretch (68. Criss Cross (3-5)6Page: 678Spine Stretch Group:9. Spine Stretch Forward(5)10. Open Leg Rocker (Prep)(1EW,4)11. Corkscrew I (2-4EW)12. Saw (3-5EW)Page: 8Swan Series:13. Ski Ramp (2-3)14. Flight (Hold15 seconds)15. Swan Dive Prep16. Rest Position (3breathes)17. Shoulder Bridge - Prep(3-5)Page: 9Side Kick Series:18. Front & Back (6-10)19. Up & Down (6-10)20. Small Circles (5-8)21. Inner Thigh Lifts &Circles (5-8)22. Beats on Belly (3 lots of6)913161011121415171819212220Page: 11 Bruce Thomson Pilates, PO Box 8037 Invercargill. www.pilatesrunner.com/brucethomson -2 -

Name of Exercisesand ApproximatePage NumberTeaser Group:23. One Leg Teaser l (3-4EW)24. Swimming - Prep (20)25. Leg Pull Front Prep (1 hold 10 secs.)Page: 14Mermaid to Push-Up:26. Mermaid Stretch (3-4EW)27. Seal (6-8)28. Push-Up Series ((3*3)Page: 16Pictures of Exercises232425262728ContentsPICTORIAL TABLE OF EXERCISESTHE PILATES BASIC MAT WORKOUT1. MAT-HUNDRED2. MAT - ROLL UP3. MAT – PELVIC CURL W. SKATEBOARD ACTION4. MAT- ONE LEG CIRCLE5. HAMSTRING STRETCH6 MAT- ROLLING LIKE A BALL7. MAT: SINGLE LEG STRETCH8. MAT: DOUBLE LEG STRETCH9. MAT - CRISS CROSS10. MAT- SPINE STRETCH FORWARD11. THE SAW11. Ski Ramp12. Flight13. SWAN PREP – NECK ROLL14. MAT - REST POSITION15. MAT - SHOULDER BRIDGE PREP16. MAT - SIDE KICK SERIES - FRONT AND BACK17. MAT - SIDE KICK SERIES - UP AND DOWN18. MAT - SIDE KICK SERIES - CIRCLES19. MAT - SIDE KICK SERIES - INNER THIGH LIFT AND CIRCLES20. MAT - BEATS ON BELLY TRANSITION21. MAT - TEASER-ONE LEG22. MAT - SWIMMING PREP23. MAT - LEG PULL FRONT (PREP)24. MERMAID STRETCH25. MAT - SEALNOTES: Bruce Thomson Pilates, PO Box 8037 Invercargill. www.pilatesrunner.com/brucethomson -3 -24445566778899101011111212131314141515161617

The Pilates Basic Mat Workout(For more information, visit www.easyvigour.net.nz/bruce)REPS: 100 PUMPS OF ARMS/10 FULL BREATHS1. MAT-HUNDREDSET UP: Lie on your back, knees together and bent, feet flat on the floor. Lengthen spine and neck.ACTION: Chin to chest, knees to1chest and arms point half way up thewall in front.Zip the lower belly, and breathe into theside of the ribs.Roll shoulder blades down the back andrelax shoulders wide.Pump arms vigorously up anddown 6 - 8 inches aboveabdominals, and breathe: Inhale 5Exhale 52EasyPRECISION: Tips of shoulder bladesAdvancedstay on mat.Back of neck long, work to centerlineSpine lengthened, breastbone heavy tothe mat.REPS: 52. MAT - ROLL UPSET UP: Lie on your back with legs out straight in Pilates stance, (or flexed with hands under thighs.)Reach your arms above your head in line with shoulders, reach fingers long.ACTION: (1) Head looks througharms (2) Inhale, scoop deeply, roll upto sitting. (3) Maintain C-curve, Exhaleforward lift abdominals deeply in andup, roll shoulder blades down back,relax shoulders wide.(4) Inhale and keep your spine curl asyou bring your lower back to the mat;exhale, roll down through spine, andreach your arms over and back.13PRECISION:Keep C curve in back while reachingforward. Peel upper, middle then lowerback off mat. Legs stay long and tighttogether. Keep ribs on mat when armsreach behind.24Easy5 Bruce Thomson Pilates, PO Box 8037 Invercargill. www.pilatesrunner.com/brucethomson -4 -

3. MAT – PELVIC CURL W. SKATEBOARDACTIONREPS: 3-5SET UP: Lie supine press your palms into the mat. Feet parallel and lined up with the hips a foot lengthfrom your (12 inches).1First Curl up:ACTION:Zip the lower abdomen.To curl up:Inhale, then exhale to lift the tail bone betweenthe legs and then curl the pelvis, then the spineoff the mat.Skateboard action:Imagine the pelvis is a skateboard. Glide it tothe left, and then to the right. (Keep the kneesstill and press your palms into the mat).To curl down:Inhale, then curl back down.PRECISION:Apply an almost imperceptible chin tuck, andkeep the back of your neck long.Skate the pelvis from sideto side.Start the skateboard here:Then Curl Down:The action is the reverse ofthe curl up pictured to theleft.Then curl down:REPS: 5 EACH DIRECTION4. MAT- ONE LEG CIRCLESET UP: Lie on your back, one leg straight up to the ceiling, the other leg on the mat, both legs in thecentreline. Anchor arms, shoulder blades, pelvis and head into mat.ACTION: Draw a circle with your12toe: (A) Cross a long leg over yourbody, circle down, around and up.Shoulder blades roll down, and keepyour ribs to the mat.(B) Reverse direction: Down; crossover and up.PRECISION: Accent the cross overand up in each direction.Keep extended leg in centrelineScoop deeper to lift leg up.Anchor 2 hips, 2 palms, 2 shouldersand head.Inhale for one circle, exhale for thenext.Easy Bruce Thomson Pilates, PO Box 8037 Invercargill. www.pilatesrunner.com/brucethomson -5 -

REPS: 5 EACH LEG5. HAMSTRING STRETCHSET UP: Lie on your back, one leg straight up to the ceiling, the other leg on the mat. Grasp just belowthe knee on the vertical leg.ACTION:1. Pull the knee toward the shoulder and hold in position.2. Inhale and flex the toes.3. Exhale, straighten the knee point the toes downward towardthe kneecaps.4. (Repeat 5* each leg).1PRECISION:1. Work within your limits.2. (Except for a slight zip of the lower belly), relax and let themuscles lengthen.2REPS: 6 - 86 MAT- ROLLING LIKE A BALLSET UP: Wrap hands across and low on ankles, one hand holds the opposite wrist in a bracelet hold.Hug heels close to bottom. Curl forward; bring head to knees. Lift feet lightly off mat in Pilates point, heelstogether and toes slightly apart.1ACTION: Pull abdominals in and keep chin tochest throughout. Inhale to roll back. Exhale toroll up, ribs in; eyes down and balance.23PRECISION: Nose to sternum,Chin to chestat all times. Chest relaxed, back round, staytight in a ball.Heels together and toes slightly apart, shouldersrelaxed wide, shoulder blades rolled down.Easier Version 1 2 3 Bruce Thomson Pilates, PO Box 8037 Invercargill. www.pilatesrunner.com/brucethomson -6 -

REPS: 4 – 6 EACH LEG7. MAT: SINGLE LEG STRETCHSET UP: Lie on your back. Chin to chest and lengthen your spine and neck; one leg bent into chest. Knee,hip and ankle in line. Outside hand on the ankle and other hand on the knee, elbows wide. Extend theother leg out as low as you can while still imprinting your spine to the mat. Shoulder blade tips lightly touchthe mat; toe in line with nose.21ACTION: Pull your leg firmly into your body(touch 3 times)(and then further). Draw belly in and up. Lowerthe long leg to the ground with toes to kneecap,and touch the calf to the ground three times.Inhale to switch, and exhale to lower and touch.43PRECISION: Tips of shoulder blades on mat.Keep both legs in centreline. Both sides of bodylong.Legs pull in and out with resistance. Keep spineimprinted on the mat.Easier Version(Or point thelong leg up tothe ceiling).REPS 6 - 108. MAT: DOUBLE LEG STRETCHSET UP: Chin to chest and lengthen your spine and neck. Eyes on your belly button; maintain shouldertips lightly touching the mat and both knees slightly apart and into your chest. Hold your shins and hugthem firmly to your seat. Elbows wide, and feet softly pointed.12ACTION:Inhale as you reach your arms and legs out longfrom your centre; 45 degrees from the mat.Pause, Inhale; reach long.Sweep arms to the side and around to hug yourankles in. Exhale and hug tight.3PRECISION:Spine stays long on mat, work your centre lineRoll your shoulder blades down your back andanchor them to your ribs.Exhale completely, squeeze the toxins out ofyour lungs!!!!Easy 12(Also, arm actiononly- keep legsbent to chest, orknees bent and feetflat on floor). Bruce Thomson Pilates, PO Box 8037 Invercargill. www.pilatesrunner.com/brucethomson -7 -

REPS: 6-109. MAT - CRISS CROSSSET UP: Stack your hands under your head, elbows out wide. Knees bent and feet on the floor. Curlup so that just the tips of the shoulder blades touch the mat and your eyes are on the belly.ACTION:Criss to the left.Cross to the right.Inhale through the center, exhale to the left,inhale through the center, exhale to theright.PRECISION:Keep the length in the sides and the front ofthe torso.Arms and shoulders remain wide.Shoulder blades remain off the mat.REPS: 510. MAT- SPINE STRETCH FORWARDSET UP: Sit tall with legs slightly wider than hip width. Knees facing ceiling and toes to knee caps.Arms straight out in front of shoulders, palms down. Lift up out of your hips, scoop deep. Roll yourshoulder blades down your back, and relax your shoulders wide.12ACTION: Sit tall, chin to chest and lift absdeeply in and up. Exhale, and peal off the wallvertebra by vertebra. Empty your lungs andreach, reach, reach (three times).Inhale to roll up: your lower, middle then upperback, pressing abs to spine. Sit tall!3PRECISION:Keep your shoulders wide and roll your shoulderblades down.Deepen into sternum to initiate curl of spineKeep arms at shoulder height.Form a horse shoe: Keep your ribs lifted awayfrom your hips.Easy Bruce Thomson Pilates, PO Box 8037 Invercargill. www.pilatesrunner.com/brucethomson -8 -

REPS - 3 TO 5 EACH WAY11. THE SAWSET UP: Open your legs a little wider than your shoulders and reach your arms out to the sides in linewith your shoulders. Sit tall; lift up out of your hips; perch with the toes to kneecaps.1ACTION:Twist your spine, lower the back arm and look atit as you reach your pinky finger past the littletoe; reach and exhale; reach further and exhale;reach further again and exhale. Inhale to roll up(initiate from the navel) and return to the centerposition.Repeat on the opposite side.23PRECISION:Anchor your sit bones, twist with your belly.Opposite hip and legs stay anchoredStay in twist to sit up.“Look with the eyes, listen with the ear”.REPS: 2-311. Ski RampSET UP: Lie on your stomach; prop your self on your elbows; abs scooped. Your hands are underyour eyes.GoodACTION:Rise up through your shoulder blades and pullyour thumb off.Breathe into the sides of your ribs and shineyour breastbone forwardPoorPRECISION:Keep the length in the back of your neck.Roll the shoulder blades down and relax yourshoulders wide. Bruce Thomson Pilates, PO Box 8037 Invercargill. www.pilatesrunner.com/brucethomson -9 -

REPS: 2-312. FlightSET UP: Lie on your stomach; hands by your sides, palms up. Scoop “house for a mouse”. For lowerback support, clench your butt and wrap around the back of the inner thighs.ACTION:Raise your arms, your shoulders, your head,and finally your legs.Breathe into the sides of the ribs and bring thebreastbone high.PRECISION:Roll the shoulder blades down the back. Reachfor the back wall with your toes and fingers.Keep the length in the back of the neckREPS: 2-313. SWAN PREP – NECK ROLLSET UP: Lie on your stomach; hands by the armpits, elbows up like duck wings; abs deeply scooped –“house for a mouse”. For lower back support, clench your butt and wrap around the back of the innerthighs. Gently tuck the chin to maintainACTION:Inhale and push up to a ship’s figure head, pullyour breast bone and chin forward to a lowhorizon.Scoop; keep your elbows close to your ribs.Breathe naturally: Chin to chest; look to oneside; chin to chest and look to the other side;Look down and lower.PRECISION:123456Roll your shoulder blades down your back.Apply a one mm chin tuck and keep somelength in the back of the neck. Bruce Thomson Pilates, PO Box 8037 Invercargill. www.pilatesrunner.com/brucethomson -10 -

REPS: 3 BREATHS14. MAT - REST POSITIONSET UP: Sit on your heels with knees together or just slightly apart; lengthen your tailbone under yourheels. Place your hands in front and slide them forward.ACTION:Inhale into the side of the ribs. Exhale andscoop the belly off your thighs Now rest heavy on your thighs, and breathe upand down your spine.Alternative:-PRECISION:Soft and heavy shoulders; armpits point down.Knee problems or groin pinch: just lower to the pointof discomfit and hold.15. MAT - SHOULDER BRIDGE PREPREPS: 3-5SET UP: Lie on your back with the knees bent and heels under knees. Press your palms into the mat.1ACTION:Scoop the abs, clench the butt, and inhale toboost your torso and pelvis up in one piece.Pause and lengthen the side body.Exhale to roll chest away from chin then rolldown bone by bone.2PRECISION:Zip up the lower belly.Lengthen the side body and apply a one mmchin tuck.Weight over the foot arches, boost up on yourgluteals rather than your hamstrings.3 Bruce Thomson Pilates, PO Box 8037 Invercargill. www.pilatesrunner.com/brucethomson -11 -

REPS 6 -1016. MAT - SIDE KICK SERIES - FRONT AND BACKSET UP: Lie on your side along the back of the mat. Prop your head on your hand, and bring long legsforward to an angle of 40 degrees. Anchor your top hand six inches in front of your heart, relax and keepthe elbow high. Stack shoulder over shoulder & hip over hip. Lower foot to the floor and “toes tokneecap”. Scoop the abdomen and keep the pelvis still.1ACTION:Breathe naturally and fully.Lift top leg to hip height; kick forward long andstrong, two pulses - kick, kick.Reach leg straight and long behind, two pulses kick, kick slow enough to feel the stretch).2PRECISION:Lengthen the upper side of the body, and keepshoulder over shoulder, hip over hip.Work the hip “in the joint”, the leg is a matchstick gliding above the floor.Energize the top hip forward of the lower hip.The hips remain motionless.3REPS 6 -1017. MAT - SIDE KICK SERIES - UP AND DOWNSET UP: Maintain your side position and reach your top leg out of the hip more.ACTION:2Breathe naturally. Turn your top legoutward. (The knee cap looks up to theceiling). Lift strong and straight up to theside.Lower slowly through treacle, turn leg outeven more and reach L-O-N-G.PRECISION:Relax your shoulders wide; breathe intothe side of the ribs.Zip up the lower belly.Hold on to your "Box", shoulder overshoulder; hip over hip; heel over heel.Put energy into taking the leg backwardand the hip forward.13 Bruce Thomson Pilates, PO Box 8037 Invercargill. www.pilatesrunner.com/brucethomson -12 -

18. MAT - SIDE KICK SERIES - CIRCLESREPS: 5 – 8 EACH WAYSET UP: Maintain the side position and reach the leg longer. Scoop the abdominals and maintain thelegs Parallel. Deepen your abs.ACTION:Turn the leg out and point with the ball of the bigtoe.Circle leg equally around front and back.Lengthen and reverse, move only the leg.1PRECISION:Pull the leg long out of the hip.219. MAT - SIDE KICK SERIES - INNER THIGH LIFT ANDCIRCLESREPS:5-8SET UP: Maintain side position. Bring the hand under the knee and reach for the ankle. Plant the topleg in front of the hip (knee high). Lower leg flexes the foot (toes to knee caps).Inner thigh liftsACTION:Lengthen the heel; lift lift! Lower; lower! Lift, lift;lengthen and lower.(2) Circle leg around and reverse. Use thespace behind you.PRECISION:Inner thigh circles, forward and reverseRelax your shoulders wide and roll yourshoulder blades down.Abdominals lift - no shift.Hold onto your "Box", shoulder over shoulder,hip over hip. Bruce Thomson Pilates, PO Box 8037 Invercargill. www.pilatesrunner.com/brucethomson -13 -

REPS: 6 - 1820. MAT - BEATS ON BELLY TRANSITIONSET UP: Roll onto your stomach; rest your forehead on the back of stacked hands, palms on floor.Press the heels together. Scoop abdominals. Clench the butt and lift the legs off the floor.1ACTION:Clench the butt and lift the legs off the floor.Beat the whole inner leg briskly together:“flubba, flubba, flubba flubba ”.2PRECISION:Lengthen the neck and the sides of the body.REPS: 3-4 PER LEG21. MAT - TEASER-ONE LEGSET UP: Sit with knees bent, and thighs at 45 degrees to the mat. Extend one leg and press the kneestogether. Arms reach to the sky. Chest lifted, lower spine curved.12ACTION:(Scoop deeply at all times).Exhale to roll back onto the mat.Inhale to roll back up: reach to the knees,ankles, toes, ceiling, sit tall!34PRECISION:Shoulders relax wide.Bottom foot stays firmly planted on the floor.Glue the inner thighs together.Try not to throw yourself to get up but rather, .Roll smoothly down and up like a yo-yo.Easier version – Maintain good posture whilelowering a small distance. Bruce Thomson Pilates, PO Box 8037 Invercargill. www.pilatesrunner.com/brucethomson -14 -

REPS: 5 switches from one side to the other.22. MAT - SWIMMING PREPSET UP: Lie on stomach. Arms reach straight out in front in line with the shoulders and legs reach longand parallel behind. Nose to the mat, abdominals scooped in and up. All toes on ground, Lengthen!ACTION:(a) Raise and reach the right arm and left legequally, pause and lengthen 5 seconds –breathinto the side of the ribs. Switch to the oppositearm and leg, and lengthen (5 seconds).PRECISION:Even height of the arm and leg.Arms and legs reach away, and the back of neckis long, Body doesn’t twist: chest and hips equalon the mat.Easier version:- lift your head just off the mat(maintain length at the back of the neck), and let thelower leg and arm rest on the mat.REPS: ONE – HOLD 10 SECS23. MAT - LEG PULL FRONT (PREP)SET UP: Place hands under your armpits and elbows close to ribs. Head, shoulders hips & heels in line,legs together, toe pads on the mat, abs lifted.1ACTION: Press up and hold your body long &still for 10 seconds.PRECISION:Zip the lower belly and lengthen from crown totail bone. Rise up through the shoulder blades.Elbow point backwards.2Easier version Bruce Thomson Pilates, PO Box 8037 Invercargill. www.pilatesrunner.com/brucethomson -15 -

REPS: 3-4 WITH LEGS TO LEFT,THEN 3-4 WITH LEGS TO RIGHT24. MERMAID STRETCHStart Position:SET UP: Sit with your back lined up tothe side of your mat and bring your feet tothe left so that the sole of the right foot isagainst the left thigh and the left foot is justoff the mat. The left arm is straight to theceiling, "glued" to the ear.To Ceiling and Over -ACTION:(Imagine that all movement is between twosliding glass doors).Inhale deeply then reach your left arm to theceiling and over. Right hand hovers 6inches above the mat.(2) Lower to the side with elbow on the matdirectly under your shoulder, palm down.Inhale deeply then reach long to the wall.Repeat on opposite side.To the Wall:Easier Version -PRECISION:Repeat w. feet to Right:Powerhouse pulls deeply in and upLong arm glued beside ear to reach.Easier version:- Straighten the left legand put it out in front. If you need to, holdonto your right foot for support whenreaching to ceiling and over.REPS: 6 -825. MAT - SEALSET UP: Dive hands between legs and wrap around to rest on the outside of each ankle. Tip back tobalance behind your sit bones. Softly point your feet with your toes together and heels apart. Createopposition by pressing out with arms and in with knees. Chin to chest, abdominals scooped, knees justoutside line of shoulder.Caution:1234Do not grasp your feet or ankles!ACTION:Scoop your abs deep. Clap feet together 3times with your whole leg, then inhale to rollback. (Balance on your shoulders, not yourhead)). Clap heels together 3 times. Use yourAbs, exhale and roll up.PRECISION:Scoop and keep eyes on your belly button!Squeeze your knees together. Bruce Thomson Pilates, PO Box 8037 Invercargill. www.pilatesrunner.com/brucethomson -16 -

NOTES:(1) There’s nothing basic about “basic” Don’t assume that this “basic” program of exercises is inferior to an “intermediate” or “advanced” program.The real advancement is not in the specific exercises, but rather in the skill and the diligence of the student.The unskilful practitioner will dream his or her way through a session with sloppy technique and therefore willnot benefit. On the other hand, the skilful student will concentrate, and look for the challenge (and thus alsothe benefit) in every movement. That’s when Pilates makes changes in people’s lives.(2) Stretching and supervision are essential for the best benefits to occur This program alone covers much of what needs to be covered in a Pilates Conditioning program. In fact, inmy opinion, it is world class in terms of time efficient total body conditioning. What remains to be covered isto be found in the “Stretches to Compliment Pilates Mat”, and the specific advice and support of anexperienced instructor (and of coarse the friendly encouragement of the classmates). Bruce Thomson Pilates, PO Box 8037 Invercargill. www.pilatesrunner.com/brucethomson -17 -

the pilates basic mat workout 4 1. mat-hundred 4 2. mat - roll up 4 3. mat – pelvic curl w. skateboard action 5 4. mat- one leg circle 5 5. hamstring stretch 6 6 mat- rolling like a ball 6 7. mat: single leg stretch 7 8. mat: double leg stretch 7 9. mat - criss cross 8 10. mat- spine stre

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